Hip stability for emotional and structural wellbeing
Alongside May’s Mental Health Awareness Month comes the importance of caring for our physical bodies—especially areas like the hips, where emotional and mental tension can sometimes build up.
*There’s interesting research and somatic insight into this mind-body connection—I suggest staying mindful of your experience and how your body responds in different contexts 🙂
When you consider the presence of reproductive organs and the end of the digestive tract in the pelvic region, it can become easier to understand why hips are often linked to deep-rooted emotions—including creativity, relationships, and sensuality.
Certain muscle groups in the hips are also part of our stress response system. For example, your psoas tightens to brace for impact in times of perceived or actual danger, or the muscles around the hips may contract in preparation to sprint to safety in the event of an actual or metaphorical threat.
Even if we’re not actually running, we might still subconsciously believe—for whatever reason(s)—that we are constantly being chased by a Woolly Mammoth. Our bodies, then, can get stuck in patterns of chronic tension—unnecessarily tightening due to stress, fear, or anxiety.
Over time, this can create physical pain or imbalance—especially in the hips, back, knees, and even the lower belly.
Because the pelvis is also the base of the spine and supports the weight of the torso, tension in the hips can ripple out into back pain (talk about emotional) and more.
On the flip side, if the outer hips are loose-y goose-y, we lack the stability needed for the health of our spine, abdomen, and legs.
In other words: Mindful and efficient stability and structure can lead to healthy mobility and fluidity—physically, mentally, and emotionally.*
*A general life lesson?
There are many ways to relieve tight hips—you’ve potentially seen or been the person who has cried in pigeon pose during a yoga class, or experienced tightness after a long run or bike ride.
My dance background gifted me flexible hips and a mobile spine, which unfortunately caused instability issues later on. Learning how to stabilize the outer hips through yoga asana has been a game changer for my physical wellbeing, especially in healing these areas—for some it can even result in emotional regulation to boot.
An effective yoga asana practice requires strong and steady outer hips—not just for alignment purposes in terms of how a pose looks and feels, but also to cultivate healthy mobility, spaciousness, and fluidity across and within the whole body.
In summary: Balance for the sake of mind-body longevity.
Where are the “outer hips” and what do they do?
Think of the outer hips as the group of muscles wrapping around sides of the buttocks, where they attach to the upper outer thigh.
Many teachers like the ones I study with refer to the “outer hips” in specific postures and instructions—especially in standing poses—but it’s certainly not limited to yoga.
When thoughtfully engaged and steady in activities like yoga or weight lifting, these muscles help center the thigh bone in the hip socket—all of which equalizes the pelvis.
This simple but important action reduces strain on the knees, spine, and lower back because we’re no longer loading these areas with excess weight or pressure.
(Please note: This does not mean clenching the glutes together! That is not only another stress response, but it can also put pressure on the lower back.)
When the outer hips are steady, they help create a solid base for both the upper and lower halves of the body.
This stability actually creates beneficial mobility in the pelvis and spine, while also protecting internal organs and nerves from being compressed or overworked.
This is especially valuable for:
- Pregnant or menstruating individuals.
- People with hip, knee / ankle, or spinal issues.
- Athletes or active folks across movement modalities.
A short practice to stabilize the outer hips
My short instructional YouTube video shares a few standing postures to help engage and stabilize the outer hips.
This is insight for students and teachers alike, and applicable to a wide range of yoga postures and movement practices—including chair yoga and strength training.
Props
- 1 or several block(s)
Postures in this video
- Tadasana / Mountain Pose.
- Trikonasana / Triangle Pose.
- Virabhadrasana II / Warrior II Pose.
- Ardha Chandrasana / Half Moon Pose.
- Parsvottanasana / Intense Side-Stretch Pose.
Tips
- These poses can be modified using props, which can be useful during pregnancy or menstruation, or when dealing with low energy or discomfort.
- If you’re experiencing pain or instability in the hips and pelvic region, knees, or spine, consult a seasoned yoga teacher, personal trainer, kinesiologist, or physical therapist for support and customized guidance.
If you’re seeking sustainable yoga and mindfulness tools, check my Amazon lists.
(I receive a small commission).
Please let me know of any questions, and enjoy taking care of both your body and mind in this way.
How are your hips doing, and what—if anything—are they telling you about yourself?
Take good care,
S
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